arms

2017-06-20

WOD 21 min AMRAP 5 deadlifts (155) 10 pull-ups 15 push-ups 20 squats 25 Kb swings (1.5 pd) 30 sit-ups Total: 3 rounds + 2 push-ups (headache + heat)

2017-06-15

WOD 3 rounds 50 d/u 35 sit-ups 20 shoulder to over head w/ kb (1 pd 10 each arm) Time: 8:54 1 min rest start 4th round at 9:54 and finished at 12:51

2017-06-13

WOD 14 min AMRAP 42 d/u 21 kb 12 cal row Total: 4 rounds + 40 d/u (1 pd kb on first 2 rounds, 1.5 pd on remaining 2 rounds)

2017-06-11

WOD 3 rounds 10 S2OH (115/85) 10 box jumps (24/20) 2 rounds 15 S2OH 15 box jump overs 1 round 20 S2OH 20 burpee box jump over Time: 26:40 Rx (right knee pain, took several rests)

2017-06-07

WOD “Angie’s cousin” 100 sit-ups 100 kb swings (1.5 pd) 100 push-ups 100 squats Time: 24:48 (broken into 4 sets of 25 each)

2017-05-29

WOD Memorial Day “Murph” 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Time: 60:52 (at home)

2017-05-21

WOD 10 -> 1 thrusters (75) 1 -> 10 burpee box jump over Time: 23:41 (took 3 long rests)

2017-05-18

WOD 12 min AMRAP 3 pull-ups 5 push-ups 7 squats 9 sit-ups 11 double unders d/u Total: 9 rounds + 3 pull-ups

WOD 30 deadlifts (185/125) 15 each arm dumbbell push press (25) 30 t2b 20 deadlifts (185/125) 10 each arm dumbbell push press 20 t2b 10 deadlifts (185/125) 5 each arm dumbbell push press 10 t2b Time: 18:11 Rx

2017-05-13

WOD Teams of 2: 8 min AMRAP 100m sprint while partner holds plank. rotate when runner finishes. 1 min rest 8 min AMRAP 5 Hang Cleans (95/65) 5 Front Squats 5 Push Press 1 min rest 8 min AMRAP 10 burpees 10 jumping lunges 10 kb swings (1.5/1) * 3 …